Mediterranean Cauliflower Crust Veggie Pizza
This low-carb, nutrient-packed pizza swaps traditional dough for a crispy cauliflower crust, making it gluten-free and lighter but still delicious. Topped with fresh Mediterranean vegetables, feta cheese, olives, and herbs, it’s perfect for a healthy lunch, dinner, or party snack.
Ingredients
For the Cauliflower Crust:
1 medium cauliflower head, riced (~3 cups)
1 egg, lightly beaten
¼ cup parmesan cheese, grated
1–2 tbsp almond flour (optional, helps binding)
1 tsp dried oregano
½ tsp garlic powder
Salt and pepper, to taste
For the Toppings:
½ cup tomato sauce (or homemade marinara)
½ cup feta cheese, crumbled
½ red bell pepper, thinly sliced
½ yellow bell pepper, thinly sliced
½ red onion, thinly sliced
½ cup cherry tomatoes, halved
¼ cup kalamata olives, pitted and halved
1 tsp dried oregano
1 tsp olive oil
Fresh basil or parsley, for garnish
Preparation Time
Prep: 20 minutes
Bake crust: 20 minutes
Assemble and bake: 10 minutes
Total: 50 minutes
Instructions
Step 1: Prepare the Cauliflower Crust
1. Preheat the oven to 200°C / 400°F.
2. Wash and chop the cauliflower, then pulse in a food processor until it forms fine rice-like grains (~3 cups).
3. Place riced cauliflower in a microwave-safe bowl and microwave for 5–6 minutes until soft. Let it cool slightly.
4. Transfer cauliflower to a clean kitchen towel and squeeze out excess moisture (important for a crispy crust).
5. In a mixing bowl, combine the cauliflower, egg, parmesan, almond flour, oregano, garlic powder, salt, and pepper. Mix until it forms a sticky dough.
6. Line a baking tray with parchment paper and press the cauliflower mixture into a thin, even circle or rectangle (~¼ inch thick).
Step 2: Bake the Crust
7. Bake the crust in the preheated oven for 20 minutes, until lightly golden and firm.
Step 3: Add Toppings
8. Remove the crust from the oven. Spread tomato sauce evenly over the crust.
9. Layer bell peppers, onion, cherry tomatoes, olives, and feta cheese on top. Sprinkle with dried oregano and drizzle lightly with olive oil.
Step 4: Final Bake
10. Return the pizza to the oven and bake for 8–10 minutes, until the vegetables are tender and the cheese slightly melted.
11. Garnish with fresh basil or parsley before serving. Slice and enjoy!
Benefits:
Low-carb, gluten-free alternative to traditional pizza
High in fiber and vitamins from vegetables
Rich in healthy fats from olive oil and feta
Supports digestion and weight management
Tips
Pressing out cauliflower moisture is key to avoid a soggy crust.
For extra crispiness, bake crust without toppings first, then add toppings.
You can add spinach, zucchini, or artichokes for more Mediterranean flair.
Serve with a drizzle of balsamic glaze for extra flavor.
Nutritional Information
Calories: 250 kcal
Protein: 12 g
Carbohydrates: 18 g
Sugars: 6 g
Fiber: 6 g
Fat: 15 g
Vitamin C: 80% CV